Kettlebell Push Press
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The kettlebell push press is a dynamic strength exercise that combines a leg-driven dip and explosive upper body press to drive a kettlebell overhead from shoulder height. Its primary purpose is to build shoulder power, pressing strength, and full-body coordination while allowing heavier loads than a strict press. It mainly targets the shoulders (deltoids), with support from triceps, upper chest, quads, and glutes, making it ideal for athletes, CrossFitters, and intermediate lifters seeking Olympic lift variations using just a kettlebell.
How to Perform Kettlebell Push Press
- 1Stand with feet shoulder-width apart, holding a kettlebell in one hand at shoulder height with elbow bent and wrist straight, palm facing forward.
- 2Engage your core, keep chest up, and position the opposite arm relaxed at your side for balance.
- 3Slightly bend your knees and hips into a quarter squat position, keeping weight on mid-foot.
- 4Explosively drive through your heels to extend knees and hips upward, using leg power to initiate the press.
- 5As hips extend, press the kettlebell overhead by straightening your arm fully, exhaling forcefully through the movement.
- 6Lock out the arm at the top with elbow under the kettlebell, shoulders stable, and body tall.
- 7Inhale as you controlled lower the kettlebell back to shoulder height, bending elbows softly.
- 8Repeat for desired reps, then switch sides if performing unilaterally.
- 9Key form tips: Keep core tight to avoid arching back; use legs to assist the press, not just arms; avoid shrugging shoulders—maintain scapular control. Common mistakes: Over-pressing with arms only (reduces power), flaring elbows wide, or leaning back at lockout.
